Fruits With Fiber: List Of High Fiber Foods (Fruit)

At 3.5 grams per serving, apples are one of the best sources of dietary fiber, or roughage as it’s often called. They’re easy to find and they don’t cost much.

Eating a variety of fruits is one of the best ways to get an adequate amount of fiber: about 35 grams a day based on a 2,000 calorie diet, according to new US Dietary Guidelines.

Because much of the fiber in fruit is in the skin, especially when it comes to apples, pears, peaches, and nectarines, it’s best to wash the fruit well and then eat it whole.

Fruit

Calories

Fiber

Avocado (1 medium)

273

4.3 grams

Papaya (1 cup cubed)

55

2.5 grams

Guava (1 cup)

112

8.9 grams

Apple (1 medium)

72

3.3 grams

Cantaloupe (1 cup)

60

1.6 grams

Orange (1 large)

86

4.4 grams

Mango (1 cup)

107

3 grams

Grapefruit (1/2 medium)

41

1.4 grams

Raspberries (1 cup)

64

8 grams

Blackberries (1 cup)

62

7.6 grams

Kiwi (1)

25

0.6 grams

Pear (1 large)

121

6.5 grams

Apricot (1)

17

0.7 grams

Banana (1 medium)

105

3 grams

Strawberries (1 cup)

46

2.9 grams

Remember, eating the whole fruit is better than drinking the juice, particularly if you are watching your weight. A cup of apple juice contains around 115 calories with minimum nutrition, yet a medium-size apple has less than 80 calories with a lot more nutrition. With the whole fruit you also get the filling effect of that accompanies all fiber-rich foods, so you tend to eat less.